Triathlon Training

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Discussion: Bike Technique
Subject: Bike Technique
By: Selena Shaw
Written on: 2005-02-18 14:11:28
Message: I am training for my first triathlon this summer. I have never really biked before and could use some tips for correct technique... Thanks
Subject: Bike technique
By: Jamie Boward
Written on: 2005-02-20 14:31:04
Message: First things first make sure your bike is properly fitted for you!! Have you local bike shop set you up. From there the main thing is focusing on a round pedal stroke (sounds weird). When you hear this it term used it is also called spinning. By this you focus on not only pushing the pedals but also pulling up from about the 5 O'clock position on and pushing from about 10-2. An easy drill to do is if you have an indoor trainer is to put it in a real easy gear and do single legged drills. Make sure you focus on a smooth stroke you want your foot to feel the same the whole way around and there shouldn't be any jerky movement or heavy strain to get the pedal down and back up again.
Now as for foot technique at the bottom of your stroke your heal should be pointed down as if you are scraping mud off your shoes (it doesn't have to be drastic just about 10 degrees or so). You also want to keep you ankle firm and don't let your foot flop around because you will only loose power that way. At the top of your stroke it is just the opposite of the bottom just a slight up pull with the heal but still keeping the ankle stable and firm. It is always good to practice this on your warm ups or even your easy days when your gearing is light and you can focus on a high cadance and a good spin.
I bike 12,000 to 13,000 miles per year and still spend one workout every other week solely on technique and cadence count the same with the other two disciplines. Your form is important in all 3 events so I would add a tecniuque session for each (in the winter or offseason you should do them atleast once a week and in the racing season I would do them atleast bi-weekly). I hope that helped and there are several good websites with diagrams if you go to a google search and type in cycling technique. Have a good season!
jamie

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Reigster now for free to join this or any of the thousands of ongoing discussions - Connect with thousands of athletes, post questions, share thoughts, find a training buddy,access triathlon training programs, marathon training programs and more!
Discussion: Bike Technique
Subject: Bike Technique By: Selena Shaw Written on: 2005-02-18 14:11:28 Message: I am training for my first triathlon this summer. I have never really biked before and could use some tips for correct technique... Thanks
Subject: Bike technique By: Jamie Boward Written on: 2005-02-20 14:31:04 Message: First things first make sure your bike is properly fitted for you!! Have you local bike shop set you up. From there the main thing is focusing on a round pedal stroke (sounds weird). When you hear this it term used it is also called spinning. By this you focus on not only pushing the pedals but also pulling up from about the 5 O'clock position on and pushing from about 10-2. An easy drill to do is if you have an indoor trainer is to put it in a real easy gear and do single legged drills. Make sure you focus on a smooth stroke you want your foot to feel the same the whole way around and there shouldn't be any jerky movement or heavy strain to get the pedal down and back up again. Now as for foot technique at the bottom of your stroke your heal should be pointed down as if you are scraping mud off your shoes (it doesn't have to be drastic just about 10 degrees or so). You also want to keep you ankle firm and don't let your foot flop around because you will only loose power that way. At the top of your stroke it is just the opposite of the bottom just a slight up pull with the heal but still keeping the ankle stable and firm. It is always good to practice this on your warm ups or even your easy days when your gearing is light and you can focus on a high cadance and a good spin. I bike 12,000 to 13,000 miles per year and still spend one workout every other week solely on technique and cadence count the same with the other two disciplines. Your form is important in all 3 events so I would add a tecniuque session for each (in the winter or offseason you should do them atleast once a week and in the racing season I would do them atleast bi-weekly). I hope that helped and there are several good websites with diagrams if you go to a google search and type in cycling technique. Have a good season! jamie
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